BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 10 alternating step-ups 10 slow calf raises 1:00 single-under practice 1 set: :20 Samson stretch/leg :30 single-single-double-unders 5 kettlebell windmills/arm 1 set: :20 Cossack squat stretch/leg 1:00 double-under practice 5 kettlebell windmills/arm Shoulder Press 4×5 – building to heavy set of 5 250829 (Time) – RX – For time: 80 DB box step-ups (20/24 in) (35/50 lb) – Every minute on the minute, starting at :00, perform 20 double-unders. – Use two dumbbells. – INTERMEDIATE – For time: 80 DB box set-ups (20/24 in) (25/35 lb) – Every minute on the minute, starting at :00, perform 10 double-unders. – Use two dumbbells. – BEGINNER – For time: 60 DB box step-ups (12/20 in) (10/15 lb) – Every minute on the minute, starting at :00, perform 20 single-unders. – Use two dumbbells. – MASTERS 55+...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250829 40:00-65:00 Workout 2: 250831 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 1 set: 5:00 row, bike, or ski 1 set: :30 couch stretch (each leg) :30 jump rope :30 pigeon pose (each leg) :30 jump rope :30 inchworm walkouts :30 jump rope :30 bodyweight box step-ups :30 jump rope :30 dumbbell box step-ups– Use the first 5 minutes to get yourself slightly out of breath and sweating. – Use the rest of the warm-up to get your hips...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: 200-meter jog 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 10 alternating Samson stretches 10 banded side steps (right) 10 banded side steps (left) 250826 (Time) – RX – 3 rounds for time: 600-m run Rest 1:00 400-m run Rest 1:00 200-m run Rest 1:00 – Score is total time. – INTERMEDIATE – Same as Rx’d – BEGINNER – 3 rounds for time: 300-m run Rest 1:00 200-m run Rest 1:00 100-m run Rest 1:00 – Score is total time. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 1 set: 1:00 foam roll calves 1:00 standing pike stretch – AT-HOME – (AMRAP – Rounds and Reps) – AT-HOME – AMRAP 20: 8 V-ups 10 DB hang clean and jerks (35/50 lb) 14 alternating DB step-ups (35/50 lb) (20 in) – Use one...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog 2 rounds*: 10 Ring rows 10 Glute bridges 10m Walking lunges *At some point during the 2 rounds, each member needs to perform 5m Sled pull. Workout (4 Rounds for reps) Conditioning: 4 x 10 min on / 2 min off: 1k Run, RPE 7-8 (race pace) 10m Sled pull 100/80 kg 40m Sandbag walking lunges 20/10kg – 45/20lbs Max distance Erg in remaining time. RPE 5-6